the purpose of training

the squat                                                                                notes on the squat

diary

2011 september 30th standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs 29th vertical back quarter squat 10 x 10 (20kgs) single leg calf raises4 x 30 note: the squat was done on a two inch block. calf raises done without dumbbells. the only way to get a comlpletely vertical back was to do a quarter squat 28th standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs 27th vertical back quarter squat 10 x 10 (20kgs) single leg calf raises4 x 30 26th standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs 25th vertical back quarter squat 20 x 10 (20kgs) single leg calf raises4 x 30 standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs  it is going to take a while, possibly years, before getting to the goal a body-weight/vertical back squat ( it has got easier within just 3 work-outs ) 23rd standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs 21st vertical back quarter squat 20 x 10 (20kgs) single leg calf raises4 x 30 standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs 19th vertical back quarter squat 20 x 10 (20kgs) single leg calf raises4 x 30 standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs 16th vertical back quarter squat 20 x 10 (20kgs) single leg calf raises4 x 30 standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs 14th vertical back quarter squat 20 x 10 (20kgs) single leg calf raises 4 x 30 standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg)barbell shrugs 12th vertical back* half squat 10 x 10 (20kgs) single leg calf raises 2 x 30 * 2-3 degrees off vertical standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg)barbell shrugs 10th vertical back* half squat 11 x 10 (20kgs) single leg calf raises3 x 30 * 2-3 degrees off vertical 9th standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs 8th vertical back* half squat 11 x 10 (20kgs) single leg calf raises  3 x 30 * 2-3 degrees off vertical to squat with a vertical back has meant going back to square one it has meant going back to 20 kgs and doing an even shallower squat than the half squat on the plus side it was immediately noticeable that the weak points came to the fore during the exercise and they were precisely those parts of the body that are at the root of the writers incapacity it can be said again with a greater conviction... the squat is to be seen as an exercise that polices itself... a diagnostic tool for identifying the weak link in the physiological chain it will be educational to establish if it can be used in the diagnosis and prognosis of the heart standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs 6th vertical back* half squat 10 x 10 (20kgs) single leg calf raises5 X 30 * 5 degrees off vertical 5th standing military press 4 x 10 (7kgs) rear lateral dumbbell raises 4 x 10 (3kg) standing tricep dumbbell extensions 4 x 10 for each arm (3kg) barbell shrugs 4 x 10 (22.5k) 4th vertical back* half squat 3 x 12 (22.5kgs) single leg calf raises 5 X 30 * 5 degrees off vertical 2nd standing military press 2 x 12 (7kgs) & 1 x 12 (11.5kgs) standing tricep dumbbell extensions 3 x 12 for each arm (3kg) barbell shrugs 3 x 12 (22.5k 1st vertical back* half squat 9 x 12 (22.5kgs) single leg calf raises3 X 30 * 5 degrees off vertical

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